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Marathon Calculator of MARCO
   Strategy   
Don't take chances when going for a marathon. Rely on MARCO!

Calculate your target marathon finish time and optimum running pace according to the MARCO strategy and achieve your personal record.

During the end of your extensive marathon training, you should run 10 km or, ideally, a half-marathon about 6 weeks before your marathon under competition conditions. You then enter the time determined in this performance check into the MARCO Marathon Calculator.

I have already run:

   10 km  
   Half-Marathon (21.1 km / 13.1 miles)  
   Marathon (42.195 km / 26.21875 miles)  

in a time of: : :

In general, my maximum heart rate is: (formula: 220 - years of age)

Show me: km  miles  

Calculations: 50014 since Jan. 1, 2014
What do others think about MARCO?

The MARCO Marathon Calculator is absolutely fantastic. When I participated in the Berlin Marathon, I precisely followed the MARCO schedule all the way through and it worked out accordingly. Also, the predicted target time based on the runs during my preparations, 10 km and half marathon, was confirmed. With 2:59:32 in Berlin 2003, I am very happy.
Klaus Reimering, Bielefeld, Germany · Oct. 2003

For me, the MARCO strategy is a useful advice, not only because of the race schedule, but particularly because of the - as far as I know - unique presentation of the heart rate development during the course. Indeed, it makes you think. To be precise, during my first marathon I unfortunately only followed an average heart rate which I tried to match right from the beginning. This caused me to start with a too high initial speed forcing me to unplanned walking intervals towards the end of the race.
Klaus-Peter Thierer, Kreuzlingen, Switzerland · Nov. 2003

My marathon, last year in Berlin 2002, worked out exactly as depicted in the MARCO schedule. I am deeply convinced that it is the right tactic to start reasonably slow on the first few kilometers according to MARCO. It has been my experience - also during my preparations - that when I start too fast, that I get exhausted before the run really starts to get going.
B. Krapp, Düsseldorf, Germany · Oct. 2003

Just consider the large number of runners who (independent of their personal performance) walk more than they run after the 30th kilometer. Leaving aside inadequate preparation, a widespread reason is a too high initial speed, as I know from own experience. Also from own experience, I know that my races with negative splits were the best races.
Just to verify, I drew a few comparisons from my races of the past 10 years. Interestingly, the marathon target times calculated by MARCO remarkably matched the achieved times exactly in those cases when I did not suffer a setback in the second half. And this, regardless of the finish time of 3:30 or up to 4:30.
Werner Kiepfer, Lichtenwald, Germany · Nov. 2003

On the basis of the tremendous feedback, there is no doubt that the MARCO calculator can be considered to be well proven. With its help along with adequate preparation, it seems to be quite certain that you will reach the finishing line with a good or very good personal time. [...] The result for me is: The MARCO calculator is a reliable instrument to achieve a good finish time.
Steffen Jacob, Backnang, Germany · Nov. 2003

Well, especially because of the comments, I think the MARCO calculator is really great.
Nils Lange, Bordesholm, Germany · Finisher of 15 marathons · Nov. 2003

I like to thank you very much for your MARCO method. I ran my 5th marathon according to your strategy in Eindhoven 2003. Result: My best marathon (time and feeling)! It was perfect! Many, many, many... thanks.
Robin Pay, Leiden, The Netherlands · Finisher of 5 marathons · Nov. 2003

In Zurich, Switzerland, 2004, I ran my very first Marathon. Before the race, I consulted the MARCO Marathon Calculator which indicated the appropriate schedule and calculated the heart rate as well as the time splits per kilometer. Even though I deviated from these splits by only a few seconds (the Swiss runner is not quite comparable with the Swiss watch...), I missed the MARCO target time by just 10 seconds. MARCO gave me 3:55:28, I finished at 3:55:18, so I was even faster! Can you ask for more accuracy? And, believe it or not, I was not at all exhausted after the race. Great this MARCO Calculator. I will use it again for my next race when I go for 3:29:00.
Adrian Schaffner, Zurich, Switzerland · Apr. 2004

Yesterday, I participated in the Düsseldorf Marathon in Germany. I strictly followed the MARCO guidelines, and, at long last, I finally made it below 3 hours. During the second half of the race, nobody passed me anymore. I strongly recommend MARCO!
Michael Claesges, Hilden, Germany · May 2004

Yesterday, I finished my first marathon in Berlin. I memorized your MARCO plan to be fairly slow in the first half of the race. Thereafter - and relatively relaxed - I increased my pace according to your plan, all the way through till the finishing line. A quick glance to your target time revealed that my race time of 3:44:37 deviated by only 17 seconds from your calculations. Just now, after loading my heart rate protocol from my watch into the computer, I realized that also my pulse followed exactly your prognosis. I was truly amazed. Fantastic! Many thanks for your great support.
Berta Schiller, Weichs, Germany · Sept. 2004

So far, I finished my 5th marathon following the MARCO Strategy. It worked out great. On every run, I happily crossed the finish line within the minute of the calculated time. I never experienced severe drops in performance. As I discovered, the MARCO strategy also works for mountain marathons. In this case, simply stay with the pulse rate given by MARCO.
Daniel Thoerig, Zürich, Switzerland · March 2008
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